“If you don’t work out, you will fizzle out” – Pastor Chris Abraham (Living Faith Church Jahi, Abuja)
The above statement was made by Pastor Chris while he was reading a documented miracle healing testimony of a 65-year-old woman. In the testifier’s words, “…I have even started MY NORMAL WORKOUT AND RAN SOME MILES before coming to service to share this testimony.”
“65 year old, doing workout and running some miles, how many miles can you run?
Sir, if you don’t work out, you will fizzle out ohh. I’ve started working out. Not that I heard this testimony before I started working out ohh. I started it on my own…I started it few days ago, since last week.
You think it’s too late? It is not too late to start. I started last week.
After every Covenant Hour of Prayer, I will have my prayer walk within the premises. I started it last week. I brought my canvas (shoes), it’s in the office here. So after Covenant Hour of Prayer, I will remove my shoes, put on my canvas (shoes); be walking: Prayer Walk (speaking in tongues) – I am walking out.
I don’t want to fizzle out, that’s why I’m doing this workout ohh.
Sir, Workout or you will fizzle out.” Pastor Chris
Just like Pastor Chris who has started workout at the age 52, likewise our senior citizens are not exempt from exercising, they may be retired but are not tired and it’s never too late to start.
Exercise Ideas For Senior Citizens
For older adults who are 65 years or older, with no limiting health conditions, the following tips can motivate you to start workout:
• The immediate health benefits of workout include better sleep and less anxiety. It also helps reduce your risk of getting serious illnesses such as heart disease, Type II Diabetes, and depression.
• Try to do a variety of activities. This can make physical activity more enjoyable and reduce your risk of injury.
• Regular physical activity is still safe and good for you even if you have problems doing normal daily activities, such as climbing stairs or walking.
• Lots of things count. And it all adds up. Find what works for you.
• If you have to take a break from your regular activity routine due to an illness, be sure to start again at a lower level and slowly work back up to your usual level of activity.
• To get to and stay at a healthy weight, work your way up to doing the equivalent of 150 minutes (for example, 30 minutes a day, 5 days a week) of moderate-intensity aerobic activity each week. Keep in mind that you may need to do more activity or reduce the number of calories you eat to get to your desired weight.
Older adults with chronic health conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. Even when you are challenged in your health, you can still be physically active as the conditions permit because some physical activity is better than none at all.
EXERCISES FOR GETTING STARTED
5-MINUTE WALK: Walk for 5 minutes to get your muscles warm and loose for strength training. You can walk outside if the weather permits, inside around the house, or on a treadmill if you have one.
SQUAT: It is a great exercise for strengthening hips, thighs and buttocks.
1. Stand directly in front of a sturdy chair. Your feet should be slightly more than shoulder width apart. Extend your arms so that they are parallel to the ground
2. Place your weight more on your heels than on the balls of your feet. Bend your knees as you lower your buttocks towards the chair in a slow, controlled motion, while you count to 4.
3. Pause. Then, slowly rise back up to a standing position as you count to 2. Keep your knees over your ankles and your back straight
Repeat the squat ten times. This equals 1 set. Rest for about 1 minute. Then complete a second set of 10 squats.
MAKE SURE: You don’t sit down too quickly. You don’t lean your weight too far forward or onto your toes when standing up
WALL PUSH-UPS: This exercise is a modified version of the push-up. It is easier than a push-up and you don’t need to get down on the floor—but it will help to strengthen your arms, shoulders and chest.
1. Find a wall that is clear of any objects such as wall hangings and windows. Stand a little farther than arm’s length from the wall. Face the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
2. Bend your elbows as you lower your upper body toward the wall in a slow, controlled motion as you count to 4. Keep your feet planted.
3. Pause. Then, slowly push yourself back until your arms are straight as you count to 4. Make sure you don’t lock your elbows.
Repeat the wall push-up 10 times for 1 set. Rest for about 1 minute. Then do a second set of 10 wall push-ups.
MAKE SURE: You keep your hands planted on the wall for each set. Don’t round or arch your back.
TOE STANDS: In case you can’t go out for a walk, you can strengthen your calves and ankles while restoring stability and balance doing the toe stands.
1. Stand with your feet shoulder-width apart near a counter or sturdy chair. Use the chair or counter for balance.
2. Slowly push up as far as you can onto the balls of your feet as you count to 4. Hold this position for 2 to 4 seconds.
3. Then, slowly lower your heels back to the floor as you count to 4.
Repeat 10 toe stands for 1 set. Rest for about 1 minute. Then complete a second set of 10 toe stands.
MAKE SURE: You don’t lean on the counter or chair—use it for balance only. Breathe regularly throughout the exercise.
FINGER MARCHING: In this exercise, you’ll let your fingers, hands and arms do the walking. This will help strengthen your upper body and your grip. It will also increase the flexibility of your arms, back and shoulders.
Stand or sit forward in a chair with your feet on the floor. Your feet should be shoulder-width apart.
Movement 1: Imagine there is a wall directly in front of you. Slowly walk your fingers up the wall until your arms are above your head. Hold your arms overhead while wiggling your fingers for about 10 seconds. Then slowly walk them back down
Movement 2: Next, try to touch your hands behind your back. If you can, reach for the opposite elbow with each hand—or get as close as you can. Hold the position for about 10 seconds, feeling a stretch in your back, arms and chest. Release your arms.
Movement 3: Interlace your fingers in front of your body. Raise your arms so that they’re parallel to the ground. Rotate your hands so your palms face an imaginary wall. Stand up straight, but curl your shoulders forward. You should feel the stretch in your wrists and upper back. Hold the position for about 10 seconds. Repeat the exercise 3 times.
Remember to breathe regularly throughout each exercise. This will help keep blood and oxygen flowing to your working muscles.
Sources: Living Faith Church Jahi Youtube, CDC webpage, Growing Strong – strength training for older adults.
